Ngaba kunokwenzeka ukuba ube noMfazi oHlalileyo?

Umxholo

• Ukophula intsomi 'yelungu lobufazi'
• Ubufazi 'obuqinileyo' ayisiyonto intle
• Ubufazi bakho buya kutshintsha ngokuhamba kwexesha
• Ubudala
• Ukubeleka
• Uyomeleza njani imisipha yakho yelungu lobufazi
• Ukuzivocavoca kukaKegel
• Ukuzilolonga kwePelvic
• Iicones zangaphantsi
• Ukuvuselelwa kombane nge-Neuromuscular (NMES)
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

Injalo?

Xa kufikwa kwilungu lobufazi, zininzi iintsomi kunye nemibono ephosakeleyo. Abanye abantu, umzekelo, bakholelwa ukuba ii-vaginas zingaphulukana nobuthathaka bazo kwaye zikhululeke ngonaphakade. Ayisiyonyani leyo, nangona kunjalo.

Ubufazi bakho buyaqina. Oku kuthetha ukuba ingazolula ukulungiselela izinto ezizayo (cinga: incanca okanye into yokudlala ngesondo) okanye ukuphuma (cinga: usana). Kodwa ayizukuthatha ixesha elide ukuba ubufazi bakho babuyele kubume bayo bangaphambili.

Ubufazi bakho bunokukhululeka kancinci njengoko uneminyaka yobudala okanye unabantwana, kodwa xa iyonke, izihlunu ziyanda kwaye zirhoxise njengekhodiyoni okanye ibhanti yerabha.

Qhubeka ufunda ukuze ufunde okungakumbi malunga nokuba ivela phi le ntsomi, indlela ubufazi "obungqingqwa" obunokuba ngumqondiso wesimo esingaphantsi, iingcebiso zokomeleza umgangatho wakho we-pelvic, kunye nokunye.

Ukophula intsomi 'yelungu lobufazi'

Into yokuqala yokuqala: Akukho nto enje ngokuba ngumfazi "okhululekileyo". Ubufazi bakho bunokutshintsha ekuhambeni kwexesha ngenxa yobudala kunye nokuzala, kodwa ayizukulahleka ukuzolula ngokusisigxina.

Intsomi yelungu lobufazi "evulekileyo" ibisetyenziswa ngokwembali njengehlazo kubafazi ngobomi babo besondo. Emva kwayo yonke loo nto, ubufazi "obukhululekileyo" abusetyenziswanga ukuchaza owesifazana onesondo elininzi kunye neqabane lakhe. Isetyenziswa ikakhulu ekuchazeni umntu obhinqileyo owabelana ngesondo nomntu ongaphezulu kwendoda enye.

Kodwa inyani kukuba akunamsebenzi ukuba ulala nabani okanye kangakanani. Ukungena ngaphakathi akuyi kubangela ukuba ubufazi bakho bolule isigxina.

Ubufazi 'obuqinileyo' ayisiyonto intle

Kubalulekile ukuba wazi ukuba ubufazi "obuqinileyo" bunokuba luphawu lwenkxalabo esezantsi, ngakumbi ukuba ufumana ukungonwabi ngexesha lokungena.

Imisipha yakho yelungu lobufazi iyakhululeka ngokwendalo xa uvukile. Ukuba awuvulwanga, unomdla, okanye uzilungiselele ngokwabelana ngesondo, ubufazi bakho abuyi kuphumla, ukuzithambisa ngokwakho, kwaye wolule.

Ukuqina kwemisipha yelungu lobufazi, emva koko, kunokwenza ukuba ukudibana ngokwesondo kube buhlungu okanye kungenzeki ukugqibezela. Ukuxinana kwelungu lobufazi okugqithisileyo nako kungangumqondiso wobufazi. Esi sisifo esinyangekayo esichaphazela umntu omnye kwabasetyhini abangama-500, ngokweYunivesithi yaseCalifornia, eSanta Barbara.

I-Vaginismus yintlungu eyenzeka ngaphambi okanye ngexesha lokungena. Oku kunokuthetha ukuba neentlobano zesini, ukutyibilika kwi-tampon, okanye ukufaka i-speculum ngexesha lovavanyo lwe-pelvic.

Ukuba oku kuvakala kuyinto eqhelekileyo, yenza idinga ne-OB-GYN yakho. Banokuvavanya iimpawu zakho kwaye bancede benze isifo. Kwi-vaginismus, ugqirha wakho unokucebisa iiKegels kunye nolunye uhlobo lomthambo we-pelvic, unyango lwe-vaginal dilator, okanye inaliti yeBotox yokuphumla kwezihlunu.

Ubufazi bakho buya kutshintsha ngokuhamba kwexesha

Zimbini kuphela izinto ezinokuchaphazela ukomelela kwelungu lobufazi: ubudala kunye nokuzala. Ukulala ngesondo rhoqo-okanye ukusilela kwayo-ngekhe kubangele ukuba ubufazi bakho bulahlekelwe nakuphi na ukuzolula kwayo.

Ixesha elingaphezulu, ukuzala kunye nobudala kunokubangela ukukhululeka kwendalo kwilungu lobufazi. Abasetyhini abaye baba nokuzala okungaphezulu kwesiswini kunokwenzeka ukuba babe buthathaka kwimisipha yelungu lobufazi. Nangona kunjalo, ukuguga kunokubangela ukuba ubufazi bakho bolule kancinci, nokuba ukhe waba nabantwana.

Ubudala

Ungaqala ukubona utshintsho kubuthambo belungu lobufazi obuqala kwi-40s yakho. Kungenxa yokuba amanqanaba akho e-estrogen aya kuqala ukuhla njengoko ungena kwinqanaba le-perimenopausal.

Ukuphulukana ne-estrogen kuthetha ukuba izicwili zakho zangasese ziya kuba:

• ukubhitya
• iyoma
• ngaphantsi asidi
• ngaphantsi ukuzolula okanye ukuguquguquka

Olu tshintsho lunokubonakala ngakumbi wakuba ufikelele esiphelweni.

Ukubeleka

Kungokwemvelo ukuba ubufazi bakho butshintshe emva kokuhanjiswa kwelungu lobufazi. Emva kwayo yonke loo nto, izihlunu zakho zangasese ziyolula ukwenzela ukuba umntwana wakho adlule kumjelo wokuzalwa kwaye aphume ekungeneni kwelungu lakho lobufazi.

Emva kokuba umntwana wakho ezelwe, unokuqaphela ukuba ubufazi bakho baziva bukhululekile kancinci kunendlela yesiqhelo. Yinto eqhelekileyo leyo. Ubufazi bakho kufuneka buqale ukubuyela emva kweentsuku ezimbalwa emva kokubeleka, nangona isenokungabuyeli ngokupheleleyo kubume bayo bokuqala.

Ukuba uye wazala kaninzi, izihlunu zakho zangasese kusenokwenzeka ukuba ziphulukane nokomelela okuncinci. Ukuba awonwabanga koku, kukho imithambo onokuyenza ukomeleza izihlunu zomgangatho wobufazi ngaphambi, ngexesha, nasemva kokukhulelwa.

Uyomeleza njani imisipha yakho yelungu lobufazi

Ukuzivocavoca kwePelvic yindlela efanelekileyo yokuqinisa imisipha yomzimba wakho. Ezi zihlunu ziyinxalenye yesiseko sakho kwaye ziyanceda ukuxhasa yakho

• isinyi
• ingcambu
• Ndibonise uthando
• isibeleko

Xa izihlunu zakho zomgangatho we-pelvic zibuthathaka kubudala okanye ekubelekeni, unga:

• ngengozi ukuvuza umchamo okanye ukupasa umoya
• Uziva isidingo sokuchama rhoqo
• ube neentlungu kwindawo yakho ye-pelvic
• amava entlungu ngexesha lokwabelana ngesondo

Nangona umthambo we-pelvic umzimba unganceda ukunyanga ukungangqinelani komchamo, aziloncedo kubantu basetyhini abafumana ukuvuza okunzima komchamo. Ugqirha wakho unokukunceda wenze isicwangciso sonyango esifanelekileyo esivumelana neemfuno zakho.

Ngaba unomdla ekomelezeni umgangatho wakho we-pelvic? Nazi ezinye zeemithambo onokuthi uzame:

Ukuzivocavoca kukaKegel

Okokuqala, kufuneka uchonge izihlunu zakho zomgangatho we-pelvic. Ukwenza njalo, yeka phakathi ngelixa usachama. Ukuba uphumelele, uqikelele izihlunu ezifanelekileyo.

Nje ukuba wenze, landela la manyathelo:

1. Khetha indawo yokwenza umthambo. Uninzi lwabantu luthanda ukulala ngomqolo ngenxa yeKegels.
2. Qinisa izihlunu zakho zangasese. Bamba isaphulelo semizuzwana emi-5, uphumle eminye imizuzwana emi-5.
3. Phinda eli nyathelo ubuncinci amaxesha ama-5 ngokulandelelana.

Njengoko usakha amandla, yongeza ixesha ukuya kwimizuzwana eli-10. Zama ukungawaqinisi amathanga akho, i-abs, okanye i-butt ngexesha le-Kegels. Jonga nje kumgangatho wakho we-pelvic.

Iziphumo ezilungileyo, ziqhelise iiseti ezi-3 zeeKegels izihlandlo ezi-5 ukuya kwezi-10 ngosuku. Kuya kufuneka ubone iziphumo kwiiveki ezimbalwa.

Ukuzilolonga kwePelvic

Ukomeleza izihlunu zakho zangasese usebenzisa umthambo othambisayo:

1. Yima ngamagxa kunye nempundu udongeni. Gcina omabini amadolo athambile.
2. Tsala iqhosha lesisu sakho kumqolo wakho. Xa usenza oku, umqolo wakho kufuneka ucabalele eludongeni.
3. Qinisa iqhosha lakho lesisu kwimizuzwana emi-4, emva koko ukhulule.
4. Yenza la maxesha ali-10, ukuya kuthi ga kwayi-5 ngosuku.

Iicones zangaphantsi

Unokomeleza izihlunu zakho zangasese zomqolo ngokusebenzisa ikhowuni yelungu lobufazi. Le yinto enobunzima, enobungakanani beetampon ozibeka kwilungu lakho lobufazi kwaye ubambe.

Thenga iikhowuni zangasese.

Ukwenza oku:

1. Faka eyona khowuni ilula kwilungu lakho lobufazi.
2. Cinezela izihlunu zakho. Yibambe endaweni kangangemizuzu eli-15, kabini ngemini.
3. Yandisa ubunzima bekoni oyisebenzisayo njengoko uphumelela ngakumbi ekubambeni ikhowuni endaweni yakho yelungu lobufazi.

Ukuvuselelwa kombane nge-Neuromuscular (NMES)

I-NMES inokukunceda ukomeleza izihlunu zakho zangasese ngokuthumela umbane kumgangatho weplavic usebenzisa iprobe. Ukuvuselelwa kombane kuya kubangela ukuba izihlunu zakho zomgangatho we-pelvic zenze isivumelwano kunye nokuphumla.

Ungasebenzisa iyunithi ye-NMES yasekhaya okanye ugqirha enze unyango. Iseshoni eqhelekileyo ithatha imizuzu engama-20. Kuya kufuneka uyenze kube kanye kwiintsuku ezine, kangangeeveki ezimbalwa.

Umgca wezantsi

Khumbula: I-vagina "evulekileyo" yintsomi. Ubudala kunye nokuzala kunokubangela ukuba ubufazi bakho buphulukane nobuthathaka bayo ngokwendalo, kodwa izihlunu zakho zangasese aziyi kolula ngokusisigxina. Ngexesha, ubufazi bakho buya kubuyela kwifom yentsusa.

Ukuba ukhathazekile malunga notshintsho kwilungu lakho lobufazi, fikelela kugqirha wakho ukuba axoxe ngezinto ezikukhathazayo. Banokukunceda ukunciphisa iinkxalabo zakho kwaye bakucebise kuwo nawaphi na amanyathelo alandelayo.